Sucrose, wanda aka fi sani da sukarin tebur ko farin sukari, yawancin jama'a ke amfani da shi. Yana da fa'idodi da illolin lafiya da yawa. Kamar kowane abinci, dole ne a sarrafa adadinsa kuma har ma ya dogara da yanayin kowane mutum. Duk da haka, akwai mutane da yawa waɗanda ba su da masaniya sosai menene sucrose, yadda ake hada shi da menene amfanin sa da illolinsa.
A cikin wannan labarin za mu gaya muku abin da sucrose yake, menene halayensa, haɗuwa da ƙari.
menene sucrose
Sucrose shine disaccharide mai narkewa wanda ya ƙunshi ƙwayoyin glucose da ƙwayoyin fructose waɗanda ke da alaƙa ta 1-2 glycosidic bonds. Sucrose shine kyakkyawan kayan zaki na halitta a cikin abincin ɗan adam. kuma fari ne na kowa. Ana fitar da shi ta hanyar masana'antu daga beets na sukari da sukari.
Sucrose yana da matsakaicin glycemic index. Na farko, da sauri yana sanya ruwa a cikin hanji, amma glucose yana tayar da sukarin jini kusan nan da nan, yayin da fructose ke shiga cikin sannu a hankali kuma dole ne a daidaita shi a cikin hanta don samar da glucose kafin ya shiga cikin jini. Tushen makamashi ne. Fructose wanda hanta bai sha ba ana iya amfani dashi kai tsaye ta tsokoki.
Mene ne?
Kamar sauran carbohydrates, Sucrose yana samar da adadin kuzari 4 a kowace gram. Glucose shine babban adadin kuzari yayin motsa jiki, musamman a farkon lokacin aiki da kuma lokacin motsa jiki mafi girma.
Ana adana glucose azaman tsoka da hanta glycogen. Yawan cin abinci na carbohydrates yana rinjayar aikin wasanni kuma yana ba da damar samun farfadowa. Samun glucose yayin motsa jiki da isassun maido da shagunan glycogen tsoka sune mahimman abubuwan aikin motsa jiki. Fara ayyukan tare da manyan matakan glycogen na iya inganta wasan motsa jiki, yayin da ƙananan shagunan glycogen, rage cin abinci mai ƙarancin carbohydrate, ko azumi na iya rage ƙarfin aiki na jiki da rage yawan aiki. Don haka, Adadin da aka ba da shawarar carbohydrates ga 'yan wasa shine 55-60% na jimlar adadin kuzari a cikin abinci.
Sucrose yana ba da glucose kai tsaye, yayin da fructose yana taimakawa kula da sukarin jini na tsawon lokaci ta hanyar daidaitawa, yana hana hypoglycemia, yana taimakawa kula da shagunan glycogen, da kiyaye ƙarfin aiki.
amfanin sucrose
Ko da yake an san yawan amfani da shi yana da sakamako mara kyau, sukari na yau da kullun yana kawo mana fa'idodi da yawa, wasu daga cikinsu an jera su a ƙasa:
- Sucrose yana daya daga cikin sinadaran da ke ba da mafi yawan kuzari ga jikinmu. Kwakwalwa tana amfana fiye da kowane bangare na jikinmu daga shan sucrose na yau da kullun, muddin yana cikin matsakaicin allurai, tunda yana ba da kuzarin da ake buƙata don ci gaba da aiki da cikakken aiki cikin yini.
- Sucrose kuma yana da mahimmanci a farkon shekarun rayuwa tun da yake yana taka muhimmiyar rawa wajen bunkasa kyallen takarda. A gaskiya ma, ko da a lokacin balagagge, amfani da sukari na yau da kullum don warkar da raunuka yana da tasiri sosai, duka a cikin mutane da sauran dabbobi.
- Yana ba da damar kiyaye ƙimar glycogen da ake buƙata a cikin jiki, tun da rashin glycogen na iya haifar da matsalolin lafiya. Glycogen wani abu ne da ake samu da yawa a cikin tsokoki da hanta wanda za'a iya canza shi zuwa glucose lokacin da jiki ya buƙaci.
- Wani fa'idodin da yake bayarwa ga duka mutum shinedon samar da ingantaccen abinci mai gina jiki don cikakken ci gaban jiki da tunani, wanda daga baya yana fassara zuwa mafi girman juriya a cikin waɗannan ayyukan da ke buƙatar ƙoƙari mai girma.
- Cin shi kuma yana taimakawa wajen samun daidaitattun ƙwayoyin sunadarai, wani muhimmin bangaren jikinmu.
- Daidaitaccen abinci mai gina jiki na tsarin juyayi shima ya dogara da yawan amfani da sucrose. Ta wannan hanyar, ana iya rage haɗarin cututtuka irin su neurasthenia.
- Rashinsa yana ƙara ƙoshin abinci kuma yana haifar da damuwa, wanda ya zama ruwan dare a cikin abinci mai ƙuntatawa, don haka yana da mahimmanci a cinye sucrose ko da a cikin ƙananan adadi.
- Saboda tasirin shakatawa, yana da kyau don yin barci da barci Likitoci da yawa suna la'akari da shi azaman magani na halitta don rashin bacci.
Sucrose da glucose na jini
Glucose na jini shine adadin sukari a cikin jini. Lokacin da muke cin abinci na carbohydrate wanda aka narkar da shi azaman glucose, waɗannan matakan suna tashi, kuma ta hanyar aikin insulin, ana cire wasu glucose daga cikin jini don shiga sel don samun kuzari.
Kowane carbohydrate, kamar kowane nau'in sukari, yana da ma'aunin glycemic, wanda shine tasirin wani adadin carbohydrate akan adadin sha glucose ko ikon haɓaka sukarin jini dangane da daidaitaccen abu na abinci (yawanci farin burodi).
Yana da ban sha'awa don cin carbohydrates tare da ƙarancin glycemic index, wato, cin abinci tare da ƙarancin glycemic index, saboda lokacin da kuke cin abinci tare da babban glycemic index, jiki yana sakin insulin da yawa a cikin ƙoƙarin kiyaye matakan sukari na jini. cikin al'ada.
Wannan na iya haifar da wuce gona da iri bayan cin abinci, wanda ke ƙara samar da insulin, yana haifar da raguwar koshi, yana haifar da kiba, kuma yana ƙara haɓaka juriya na insulin.
Sucrose baya samar da haɓakar glucose mafi girma fiye da sauran carbohydrates yayin cinyewa daidai gwargwado. Sucrose yana da babban abun ciki na glucose; duk da haka, sauran nau'ikan sukari irin su syrup masara, maltose, da zuma suna da GI mai girma sosai.
Ɗaya daga cikin mafi ƙarancin glycemic index sugars shine sukari na kwakwa, amma yana da tsada fiye da sauran sukari kuma ba shi da sauƙi a samu.
Don haka idan kun yanke shawarar yin amfani da ingantaccen sukari, Manufar ita ce sanin nawa don kada ya wuce shawarwarin, kuma ku ci abinci mai arziki a cikin furotin da fiber a ko'ina cikin yini, wanda zai taimake ku kula da daidaiton sukarin jini.
Sucrose da ciwon sukari
Kungiyar masu ciwon sukari ta Spain ta tabbatar da cewa ba a haramta sucrose da abincin da ke dauke da shi ga masu ciwon sukari ba, saboda shan sucrose. daidai gwargwado ba ya haɓaka sukarin jini fiye da sauran carbohydrates.
Ta wannan hanyar, ana iya sanya shi a cikin mahallin cin abinci mai kyau. Koyaya, idan an ƙara shi cikin abinci, dole ne ya maye gurbin sauran hanyoyin carbohydrate kuma dole ne a daidaita shi ta ƙarin allurai na insulin lokacin da aka nuna maganin insulin.
A cikin adadin kuzari 2.000 kowace rana, Shawarar da aka kafa ita ce cinye gram 25 zuwa 50 na sucrose kowace rana. Wani cokali na ketchup yana da kusan gram 4 na boye sukari, yayin da gwangwanin soda ya ƙunshi gram 40 na wannan carbohydrate.
Rage yawan amfani da sucrose bai kamata a maye gurbinsa da haɓakar abubuwan zaki ko kayan zaki na wucin gadi ba saboda duk da cewa suna ba da kaɗan ko babu adadin kuzari, sun kasance na roba. A cikin dogon lokaci, suna iya haifar da matsalolin hanji da ƙara sha'awar kayan zaki, tun da jin daɗin ɗanɗanon harshe yana "gargadi" kwakwalwa, wanda kuma "ya gargadi" hanji cewa ba za a kai ga cin sukari ba.
Ina fatan cewa tare da wannan bayanin zaku iya ƙarin koyo game da menene sucrose da halayensa.